Macronutrient Target Calculator

Thank you for downloading this spreadsh

please e-mai
info@elitefitnessme

Note - this spreadsheet looks best on a desktop or a laptop com

tablet, but you may lose some of the aesthetically ple

For more information about AAUKC 20

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Step 1 Customising to fit your brand.
Save this copy with the same name on your desktop
Then Save As- (your company name) Macro Calculator

Step 2 Branding with your own colours

Brand consistency is key. So we recommend editing yo
simply highlight rows 1-15 & select your brand's colour
your logo, and deleting ours

Keep a constant colour scheme throughout. I would rec

and purple cell/areas to match your brand, and the fon

Change the pie chart colours- You can do this by clickin

going to 'Fill Section' and select your brand colours. P.S
change the font.
Step 3 Change the font to your own font.
Simply highlight the columns that your text is in and ch

Step 4 Resize rows/colums to fit your font etc.

Click on the column or rows and resize to make sure th

Step 5 There is a hidden sheet called 'List References - IGN

DELETE as this allows for the dropdown box list to f

Step 6 Delete this tab (on your company brand version) an

Step 7 Read the next few tabs for guidelines on setting ma

Disclaimer: EFM do not take any responsibility for your macro prescriptions
Calculator - Alan Aragon's Formula
g this spreadsheet! If you have any difficulties
ease e-mail us at:
@elitefitnessmentor.com

esktop or a laptop computer. It's still perfectly usable on mobile or a

f the aesthetically pleasing features. Don't be unaesthetic.

bout AAUKC 2014 and tickets, please visit:

www.aaukc.com

me on your desktop
me) Macro Calculator

ecommend editing your banner with your colour scheme -

t your brand's colour. Top it off with adding a .png file of

hroughout. I would recommend changing the gold

ur brand, and the font colour too.

can do this by clicking on separate parts of the pie chart,

our brand colours. P.S. Also click on the title and values and
your text is in and choose your font from the font tab.

esize to make sure the text fits in the cells properly

List References - IGNORE'. Make sure you DO NOT

opdown box list to function correctly

ny brand version) and you are all set to send it out to your clients!

elines on setting macros for your clients

your macro prescriptions and their impacts on your clients' health.

 General Guidelines
Note - The numbers derived from formulas are h
advising on macron

10 Essential Characteristics of a Successful, Healthy Diet

1. Respects personal taste preference
2. Supports physical and mental performance goals
3. Covers macro- and micronutrient needs
4. No unnecessary/scientifically unfounded food restrictions
5. Respects medical intolerances/allergies
6. Convenient
7. Affordable
8. Socially acceptable
9. Compatible with personal ideologies
10. Sustainable in the long-term
Aragon, AA. 10 Essential Characteristics of a Healthy Diet, AAUKC 2013

Factors In Long-Term Weight Maintenance

1. Social Support
2. Greater Initial Weight Loss
3. Reduced Frequency of Snacks
4. Flexible Control Over Intake
5. Self-Monitoring
6. Coping Capacity; Capacity to Handle Cravings And Sustain Restraint
7. More Confidence; More Proactivity
8. Stability In Life
Elfhag K, Rossner S. Obes. Rev. 2005 Feb; 6(1): 67-85
Guidelines For Nutrition Planning
ed from formulas are hypothetical at best. Please use your common sense when
advising on macronutrient and calorie targets.

Basic/Flexible Template of a 'Healthy' Die

Aragon, AA. Basic/Flexible Template of a 'Healthy' Diet, AAUKC 2013

a 'Healthy' Diet

althy' Diet, AAUKC 2013

 Macronutrient Target Guidelin

Note - The guidelines given here are based off the body of
response to macronutrient targeting should also be cons
adjusted accordingly.

Fat Requirements
It appears that the risk for EFA deficiency can occur at fat intakes below 10%

The amount of total energy as fat in the diet can vary from 10 to 50%
without adverse effects on short-term health

The Acceptable Macronutrient Distribution Range (ADMR) of 20-35% of total

energy is a safe, reasonable and flexible target range for long-term intakes

This translates to approxiately .25-1.0 g/lb of fat, depending on individual

preference, tolerance and goal
ent Target Guidelines

here are based off the body of evidence. Individual

targeting should also be considered, and targets
adjusted accordingly.

Carbohydrate Requirements
Once protein and fat requirements are set, the remainder of calories come from
carbohydrates.
Fat Loss Troubleshoot Activity Multiplier
1. I start my day with… C
2. How do I get to work? C
3. What’s my job like? E
4. I Would Rate My Jobs Physical Demand As? C
5. After work I … C
6. How often do I work out? E
7. At night I … B
8. I sleep … C
9. When I exercise I … E
10. On the weekends I … E

Your Activity Number is 37

Your Activity Mulitplier is 1.6

Sedenta ry
Light Mod.
Moderate
Heavy Mod.
High Intensity
Multiplier
Long-time getting ready and home breakfast. A's 0
Take my car and try to park further away/take stairs. B's 2
I am moving the entire time at an aggressive pace. C's 15
5-6 level of intensity D's 0
Run errands for extended periods of time. E's 20
5-7 times a week with high intensity. Total 37
Watch TV; but hand cook my own meal. Sedentary 0
6-8 hours a night. Light Mod. 1
Train for hours on end. I’m an athlete. Moderate 5
Train for hours on end. I’m an athlete. Heavy Mod. 0
High Intensity 4

Sex Male
Weight 193 lbs
Height 67 inches
Age 44 years
Sedenta ry BMR 1725.90
Light Mod. BMR+Activity 2761.44
Moderate
Heavy Mod.
High Intensity
 Fill in your client's name, current and t
conditioning work) and you will be given dai
If fibre intake is below 20g, the cell will re

Client Details
Date Sex Wt (lbs)
6/6/2017 Male 193

Choose +- Calories Below

Maintenance Cut
-300 calories
BMR 1726
Sedentary x1.2 (rest day) 2071 1,771
Light Workout (practice) 2271 1,971
Moderate Workout Day 2837 2,537
Hard Workout 3210 2,910

Choose Protein Amount

Protein Multiplier 1.00g/lb bodyweight
choose closer to 1 if lean closer to .8 if you have more bodyfat

Off Day
Macro g/lb (target BW) g
PRO 1.00 195
Fat ------- 68
CHO 0.5 95

Calories

Light Day
Macro g/lb (target BW) g
PRO 1.00 195
Fat ------- 46
CHO 1 195
 Calories

Moderate
Macro g/lb (target BW) g
PRO 1.00 195
Fat ------- 66
CHO 1.5 290

Calories

Hard
Macro g/lb (target BW) g
PRO 1.00 195
Fat ------- 66
CHO 2 385

Calories
 Mettle Macro Calculat
ONLY EDIT THE CELLS IN ORANGE

ent's name, current and target weight, and an activity level according to the guide. Inp
and you will be given daily and weekly calorie targets. Then select g/lb BW targets for
below 20g, the cell will remain highlighted red. Above 20g, it will change to purple and
individuals - under 2 hours' activity per week and it tend

Client Details
Ht (in) Body Fat % Age Training Status
67 15.00% 44 Advanced

Choose +- Calories Below Choose Goal Below Training Goal

Bulk Cut Fat Loss
+200 calories
Caloric Deficit / Surplus
2,271 1771 -20%
2,471 1971
3,037 2537 30% Deficit
3,410 2910 25% Deficit Fat Loss
20% Deficit
15% Deficit
15% Surplus
20% Surplus
25% Surplus Lean Gain
30% Surplus

kcal % total kcal

780 44
610 34
380 21

1770

kcal % total kcal

780 44
410 23
780 44
1995

kcal % total kcal

780 31
595 23
1160 46

2535

kcal % total kcal

780 27
590 20
1540 53

2910
o Calculator ( in lbs )
S IN ORANGE

to the guide. Input the average weekly training hours (include any cardio or
b BW targets for protein and fat, and a fibre target as a % of carbohydrate intake.
nge to purple and you're good to go! This spreadsheet is best for active, athletic
week and it tends to underreport.

Macronutrients
ing Status

Macronutrient Percentage Split

PRO Fat CHO

21.47%

44.07%

34.46%
34.46%
e any cardio or
arbohydrate intake.
or active, athletic

Meal Planniing Of Light Moderate Hard

Protein/ Meal 39 39 39 39

Carbs :
Pre Training n/a 20 29 39
Intra/I-After Training n/a 78 116 154
Post Training n/a 68 102 135
All other times 19 20 29 39

Fat:
Pre Training n/a 5 5 3
Intra/I-After Training n/a 0 0 0
Post Training n/a 5 7 7
All other times 14 36 55 56
 Non-Weight Training Day

Meal: Time: Protein Amount: Veggie Amount:

Grams
Meal 1 Waking 39 Lean Protein SourceVeggies/Greens

Meal 2 3-5 hours after last meal 39 Lean Protein SourceVeggies/Greens

Meal 3 3-5 hours after last meal 39 Lean Protein SourceVeggies/Greens

Meal 4 3-5 hours after last meal 39 Lean Protein SourceVeggies/Greens

Meal 5 Bedtime 39 Whey/Casein/ LPS

Healthy Fat Amount: Healthy Carb Amount:Workout Carb Amount: Meal Calories
Grams Grams
14 19 354

14 19 354

14 19 354

14 19 354

14 19 354

Total Calories: 1770

Lean Protein Sources Veggies Healthy Fats
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado
Chicken breast Lettuce 1 tbsp olive oil
Turkey breast Onions 1 tbsp canola oil
Any beef 90% or leaner Tomatoes 2 tbsp any natural nut butte
Any steak 90% or leaner Green Peppers 1 serving apprx = 15g fat
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proCauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans

Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup
Healthy Carbs Workout Shake Carbs
Whole grain bread Gatorade
Brown rice Lemonade
Whole wheat pastaFruit Punch
Oatmeal Kool Aid
Sweet Potatoes Any Fruit Juice
Quinoa
Any fruit
 Weight Training Day: First Thing Training

Meal: Time: Protein Amount:

Grams
Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout 39

Meal 2 Within an hour after workout 39

Meal 3 2-4 hours after last meal 39

Meal 4 3-5 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 1 Meal

Meal: Time: Protein Amount:

Meal 1 1-3 hours before workout 39

Meal 2 1/3 shake during workout, 2/3 right after 39

Meal 3 2-4 hours after last meal 39

Meal 4 3-5 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 2 Meals

Meal: Time: Protein Amount:

Meal 1 Waking 39

Meal 2 1-3 hours before workout 39

Meal 3 1/3 shake during workout, 2/3 right after 39

Meal 4 2-4 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 3 Meals:

Meal: Time: Protein Amount:

Meal 1 Waking 39

Meal 2 3-5 hours after last meal 39

Meal 3 1-3 hours before workout 39

Meal 4 1/3 shake during workout, 2/3 right after 39

Meal 5 1-2 hours after workout 39

Notes:
The training shake should be made with whey protein. All other meals should be from the lean protein sources. The b
Consume your training shake by drinking a gulp of each (protein, carbs) between diferent exercises. Drink the remain

\\\\\\\\\\\\\\\\
in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:
Grams Grams
Grams in Whey

Lean Protein Source Greens/Veggies 5 68

Lean Protein Source Greens/Veggies 5 29

Lean Protein Source Greens/Veggies 18 20

Whey/Casein/ LPS 18

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 5 20

Grams in Whey

Lean Protein Source Greens/Veggies 5 68

Lean Protein Source Greens/Veggies 18 29

 Whey/Casein/ LPS 18

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 18

Lean Protein Source Greens/Veggies 5 20

Grams in Whey

Lean Protein Source Greens/Veggies 5 68

Whey/Casein/ LPS 18 29

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 18

Lean Protein Source Greens/Veggies 18 20

Lean Protein Source Greens/Veggies 5 29

Grams in Whey

Lean Protein Source Greens/Veggies 5 68

uld be from the lean protein sources. The bedtime meal can be a shake made with whey or casein or from lean protein source.
ween diferent exercises. Drink the remainder immediately after the workout is over
Workout Carb Amount: Meal Calories
Grams
78 468

470

314

398

320

Total Calories: 1970

Workout Carb Amount:

275

78 468

470

437
 320

Total Calories: 1970

Workout Carb Amount:

320

275

78 468

470

437

Total Calories: 1970

Workout Carb Amount:

320

398

314

78 468

470

Total Calories: 1970

asein or from lean protein source.
Lean Protein Sources Veggies Healthy Fats
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado
Chicken breast Lettuce 1 tbsp olive oil
Turkey breast Onions 1 tbsp canola oil
Any beef 90% or leaner Tomatoes 2 tbsp any natural nut butte
Any steak 90% or leaner Green Peppers 1 serving apprx = 15g fat
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proCauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup
Healthy Carbs Workout Shake Carbs
Whole grain bread Gatorade
Brown rice Lemonade
Whole wheat pastaFruit Punch
Oatmeal Kool Aid
Sweet Potatoes Any Fruit Juice
Quinoa Coconut Water
Any fruit Any Fruit Juice
Any Fruit Juice
Any Fruit Juice
 Weight Training Day: First Thing Training

Meal: Time: Protein Amount:

Grams
Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout 39

Meal 2 Within an hour after workout 39

Meal 3 2-4 hours after last meal 39

Meal 4 3-5 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 1 Meal

Meal: Time: Protein Amount:

Meal 1 1-3 hours before workout 39

Meal 2 1/3 shake during workout, 2/3 right after 39

Meal 3 2-4 hours after last meal 39

Meal 4 3-5 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 2 Meals

Meal: Time: Protein Amount:

Meal 1 Waking 39

Meal 2 1-3 hours before workout 39

Meal 3 1/3 shake during workout, 2/3 right after 39

Meal 4 2-4 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 3 Meals:

Meal: Time: Protein Amount:

Meal 1 Waking 39

Meal 2 3-5 hours after last meal 39

Meal 3 1-3 hours before workout 39

Meal 4 1/3 shake during workout, 2/3 right after 39

Meal 5 1-2 hours after workout 39

Notes:
The training shake should be made with whey protein. All other meals should be from the lean protein sources. The b
Consume your training shake by drinking a gulp of each (protein, carbs) between diferent exercises. Drink the remain

\\\\\\\\\\\\\\\\
in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:
Grams Grams
Grams in Whey

Lean Protein Source Greens/Veggies 5 102

Lean Protein Source Greens/Veggies 7 44

Lean Protein Source Greens/Veggies 27 29

Whey/Casein/ LPS 27

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 5 29

Grams in Whey

Lean Protein Source Greens/Veggies 7 102

Lean Protein Source Greens/Veggies 27 44

 Whey/Casein/ LPS 27

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 27

Lean Protein Source Greens/Veggies 5 29

Grams in Whey

Lean Protein Source Greens/Veggies 7 102

Whey/Casein/ LPS 27 44

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 27

Lean Protein Source Greens/Veggies 27 29

Lean Protein Source Greens/Veggies 5 44

Grams in Whey

Lean Protein Source Greens/Veggies 7 102

uld be from the lean protein sources. The bedtime meal can be a shake made with whey or casein or from lean protein source.
ween diferent exercises. Drink the remainder immediately after the workout is over
Workout Carb Amount: Meal Calories
Grams
116 620

606.625

390

517

401

Total Calories: 2535

Workout Carb Amount:

316.625

116 620

621.5

575.4375
 401.4375

Total Calories: 2535

Workout Carb Amount:

401.4375

316.625

116 620

621.5

575.4375

Total Calories: 2535

Workout Carb Amount:

401.4375

517.4375

374.625

116 620

621.5

Total Calories: 2535

asein or from lean protein source.
Lean Protein Sources Veggies Healthy Fats
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado
Chicken breast Lettuce 1 tbsp olive oil
Turkey breast Onions 1 tbsp canola oil
Any beef 90% or leaner Tomatoes 2 tbsp any natural nut butte
Any steak 90% or leaner Green Peppers 1 serving apprx = 15g fat
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proCauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup
Healthy Carbs Workout Shake Carbs
Whole grain bread Gatorade
Brown rice Lemonade
Whole wheat pastaFruit Punch
Oatmeal Kool Aid
Sweet Potatoes Any Fruit Juice
Quinoa Coconut Water
Any fruit Any Fruit Juice
Any Fruit Juice
Any Fruit Juice
 Weight Training Day: First Thing Training

Meal: Time: Protein Amount:

Grams
Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout 39

Meal 2 Within an hour after workout 39

Meal 3 2-4 hours after last meal 39

Meal 4 3-5 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 1 Meal

Meal: Time: Protein Amount:

Meal 1 1-3 hours before workout 39

Meal 2 1/3 shake during workout, 2/3 right after 39

Meal 3 2-4 hours after last meal 39

Meal 4 3-5 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 2 Meals

Meal: Time: Protein Amount:

Meal 1 Waking 39

Meal 2 1-3 hours before workout 39

Meal 3 1/3 shake during workout, 2/3 right after 39

Meal 4 2-4 hours after last meal 39

Meal 5 Bedtime 39

Weight Training Day: Training after 3 Meals:

Meal: Time: Protein Amount:

Meal 1 Waking 39

Meal 2 3-5 hours after last meal 39

Meal 3 1-3 hours before workout 39

Meal 4 1/3 shake during workout, 2/3 right after 39

Meal 5 1-2 hours after workout 39

Notes:
The training shake should be made with whey protein. All other meals should be from the lean protein sources. The b
Consume your training shake by drinking a gulp of each (protein, carbs) between diferent exercises. Drink the remain

\\\\\\\\\\\\\\\\
in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:
Grams Grams
Grams in Whey

Lean Protein Source Greens/Veggies 3 135

Lean Protein Source Greens/Veggies 7 58

Lean Protein Source Greens/Veggies 28 39

Whey/Casein/ LPS 28

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 3 39

Grams in Whey

Lean Protein Source Greens/Veggies 7 135

Lean Protein Source Greens/Veggies 28 58

 Whey/Casein/ LPS 28

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 28

Lean Protein Source Greens/Veggies 3 39

Grams in Whey

Lean Protein Source Greens/Veggies 7 135

Whey/Casein/ LPS 28 58

in Amount: Veggie Amount: Healthy Fat Amount: Healthy Carb Amount:

Lean Protein Source Greens/Veggies 28

Lean Protein Source Greens/Veggies 28 39

Lean Protein Source Greens/Veggies 3 58

Grams in Whey

Lean Protein Source Greens/Veggies 7 135

uld be from the lean protein sources. The bedtime meal can be a shake made with whey or casein or from lean protein source.
ween diferent exercises. Drink the remainder immediately after the workout is over
Workout Carb Amount: Meal Calories
Grams
154 772

724.5

446

561

407

Total Calories: 2910

Workout Carb Amount:

339.5

154 772

754

637.75
 406.75

Total Calories: 2910

Workout Carb Amount:

406.75

339.5

154 772

754

637.75

Total Calories: 2910

Workout Carb Amount:

406.75

560.75

416.5

154 772

754

Total Calories: 2910

asein or from lean protein source.
Lean Protein Sources Veggies Healthy Fats
Any fish (tuna, salmon, etc…) Broccoli Small handful of any nuts
Any seafood (shrimp, scallops etc) Spinach 1/2 avocado
Chicken breast Lettuce 1 tbsp olive oil
Turkey breast Onions 1 tbsp canola oil
Any beef 90% or leaner Tomatoes 2 tbsp any natural nut butte
Any steak 90% or leaner Green Peppers 1 serving apprx = 15g fat
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g proCauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup
Healthy Carbs Workout Shake Carbs
Whole grain bread Gatorade
Brown rice Lemonade
Whole wheat pastaFruit Punch
Oatmeal Kool Aid
Sweet Potatoes Any Fruit Juice
Quinoa Coconut Water
Any fruit Any Fruit Juice
Any Fruit Juice
Any Fruit Juice
Protein list references Fat list references Training Hours Carbs
0.6 0.25 0 0.5
0.65 0.3 0.5 1
0.7 0.35 1 1.5
0.75 0.4 1.5 2
0.8 0.45 2
0.85 0.5 2.5
0.9 0.55 3
0.95 0.6 3.5
1 0.65 4
1.05 0.7 4.5
1.1 0.75 5
1.15 0.8 5.5
1.2 0.85 6
1.25 0.9 6.5
1.3 0.95 7
1.35 1 7.5
1.4 8
1.45 8.5
1.5 9
1.55 9.5
10
Lean Gain Target 10.5
Lean Body Mass 11
Err:508 11.5
Lean Body Mass Target 12
Err:508 Err:508 Err:508 12.5
Body Fat Target (%) 13
Err:509 Err:508 13.5
Target Body Weight 14
245 14.5
15
Body Recomposition Target 15.5
Lean Body Mass 16
Err:508 16.5
Lean Body Mass Target 17
140 Err:508 14000 17.5
Body Fat Target (%) Body Fat Lost 18
24 76 Err:508 18.5 10 to 13.5
Target Body Weight 19 14 to 16
184 19.5 18+
20
10 to 15 %
20 to 25%
3568.789 4082.7 3062.025 25+%
 11.0832 4125

Light/Of Day Moderate Heavy

-20% 10% 20%
 Fibre list references Fat Loss Body Fat Beginner
5 Lean Gain Overfat Intermediate
6 Body Recomp Overweight Advanced
7 Maintenance Average
8 Lean
9
10
11
12
13
14
15
16
17
18
19
20

Men 1.363636
Over Fat = 25+
Overweight = 18-24
Average = 12-17
Lean = < 12

Women
Overfat = 31+
Overweight = 25-30
Average = 18-24
Lean = < 18

249
65

Err:508
3542 3819.3 2596.45 39
Fat Loss 3920 2496 0.121118
Maintenance 253
Gain 189.75

Small Deficit 2475

Moderate Deficit 0.266667
Large Deficit 2592
 375 87.27273
393750 610.9091
M
F
 Weight Training Day: First Thing Training

Meal: Time:

Meal 1 Drink 1/3 of workout shake upon waking, 2/3 during workout

Meal 2 Within an hour after workout

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime

Weight Training Day: Training after 1 Meal

Meal: Time:

Meal 1 1-3 hours before workout

Meal 2 1/3 shake during workout, 2/3 right after

Meal 3 2-4 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime

Weight Training Day: Training after 2 Meals

Meal: Time:

Meal 1 Waking

Meal 2 1-3 hours before workout

Meal 3 1/3 shake during workout, 2/3 right after

Meal 4 2-4 hours after last meal

Meal 5 Bedtime

Weight Training Day: Training after 3 Meals:

Meal: Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 1-3 hours before workout

Meal 4 1/3 shake during workout, 2/3 right after

Meal 5 40 minutes after workout is over

Meal 6 Bedtime

Notes:
Consume your training shake by drinking a gulp of each (protein, carbs) between diferent exercises. Drink the remain
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup

Protein Amount: Veggie Amount:

39g whey protein in water

6oz any lean protein source 1 small handful greens

6oz any lean protein source 1 small handful greens

6oz any lean protein source 1 small handful greens

39g whey protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 1 small handful greens

39g whey protein in water

6oz any lean protein source 1 small handful greens

 6oz any lean protein source 1 small handful greens

39g casein or whey protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 1 small handful greens

6oz any lean protein source 1 small handful greens

39g whey protein in water

6oz any lean protein source 1 small handful greens

39g casein protein in water

Protein Amount: Veggie Amount:

6oz any lean protein source 1 small handful greens

6oz any lean protein source 1 small handful greens

6oz any lean protein source 1 small handful greens

39g whey protein in water

6oz any lean protein source 1 small handful greens

39g casein or whey protein in water

protein, carbs) between diferent exercises. Drink the remainder immediately after the workout is over
\\\\\\\\\\\\\\\\
Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Brown rice Lemonade
1 tbsp olive oil Whole wheat pasta Fruit Punch
1 tbsp canola oil Oatmeal Kool Aid
2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice
1 serving apprx = 15g fat Quinoa
Any fruit

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

118g carbs

1/2 serving healthy fats 103g healthy carbs

1 serving healthy fats 45g healthy carbs

2 serving healthy fats 29g healthy carbs

2 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 29g healthy carbs

118g carbs

1 serving healthy fats 103g healthy carbs

3 serving healthy fats 45g healthy carbs

3 serving healthy fats

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 serving healthy fats

1/2 serving healthy fats 29g healthy carbs

118g carbs

1 serving healthy fats 103g healthy carbs

3 serving healthy fats 25g healthy carbs

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

3 serving healthy fats

3 serving healthy fats 29g healthy carbs

1/2 serving healthy fats 29g healthy carbs

118g carbs

1/2 serving healthy fats 103g healthy carbs

1 serving healthy fats 16g healthy carbs